Progressive Growth Coaching

Overcoming Procrastination: 5 Essential Tips and ADHD Coaching Strategies

Tue, 17 Dec 2024 22:01:40 GMT

Procrastination can feel like an insurmountable obstacle, especially for those dealing with ADHD. If you’re in Atlanta, GA, and struggling to manage your time and tasks effectively, you’re not alone. In this article, we’ll explore five essential tips and ADHD coaching strategies that can help you overcome procrastination and achieve your goals. Whether you're a busy professional, a student, or someone navigating daily life, these strategies are designed to enhance productivity and focus.

Understanding Procrastination and ADHD

Procrastination is the act of delaying tasks despite knowing that this delay may lead to negative consequences. For individuals with ADHD, this challenge can be compounded by difficulties in maintaining focus, managing time, and organizing tasks. Procrastination may occur because of a few reasons: the novelty of the project has worn off, it doesn’t feel important and the execution does not have to be imminent. Maybe some information was lost, the task was too tedious or good ‘ol resentment has you struggling on whether this job, relationship, or hobby is right for you. The factor that ties these examples together is stimulation. When you have ADHD, the lack of stimulation creates a vicuous cycle of self distraction and avoidance. Recognizing the unique challenges associated with ADHD is the first step toward effective management.

1. Set Clear and Achievable Goals

One of the most effective ADHD coaching strategies is setting clear and achievable goals. ADHD symptoms often create valient intentions, without the step by step plan to follow through. Instead of overwhelming yourself with a long to-do list, break down your tasks into smaller, manageable steps. For instance, if you’re working on a project, outline specific actions you need to take each day. This approach not only reduces feelings of overwhelm but also provides a sense of accomplishment as you check off each task.

2. Create a Structured Environment

A structured environment can significantly enhance focus and productivity. Organize your workspace in a way that minimizes distractions. This might include decluttering your desk, using organizers, or even setting specific times for focused work sessions. Implementing a routine can also help create a sense of stability, making it easier to tackle tasks without the urge to procrastinate.

3. Utilize Time Management Techniques

Effective time management is crucial for overcoming procrastination, especially for those with ADHD. Techniques like the Pomodoro Technique—where you work for 25 minutes followed by a 5-minute break—can help maintain focus and prevent burnout. Using timers and reminders can also aid in keeping you accountable and on track.

4. Seek Support Through ADHD Coaching Services

If you find it particularly challenging to manage procrastination on your own, consider exploring ADHD coaching services in Atlanta, GA. Coaching can provide personalized strategies tailored to your specific needs. At Progressive Growth Coaching, our experienced coaches can help you identify your triggers and develop practical solutions.

5. Practice Self-Compassion

Finally, it’s essential to practice self-compassion. Understand that all the tools you learn will have flaws, all the routines you begin will have days that you miss and it’s okay to seek help. Instead of berating yourself for not being productive, acknowledge your efforts and progress, no matter how small. This positive mindset can help you build resilience and motivation to keep moving forward.

Conclusion: Take the Next Step in Overcoming Procrastination

Overcoming procrastination requires a combination of self-awareness, effective strategies, and support. By implementing these five essential tips and leveraging ADHD coaching strategies, you can start to reclaim your time and productivity.

If you’re in Atlanta, GA, and ready to take the next step, consider reaching out to Progressive Growth Coaching . Our dedicated team is here to help you develop personalized strategies to overcome procrastination and achieve your goals.

For more information, call us at 858-500-2275 , or visit our contact page today! Let’s work together to unlock your full potential.

Confidence vs Overconfidence: The difference is Ownership

evan@progressivegrowthcoaching.com (Evan Kirstein) — Wed, 06 Mar 2024 21:11:54 GMT

Using Ownership to Overcome Overconfidence

Let’s face it, we want answers. Immediate, attach the IV to my brain and let-me-move-on answers. In the age of instant gratification, one's idea, direction, or response has to create conviction and validation. Confidence.

What happens when you believe in yourself too much? Without time to process or collect evidence? Well, that is Overconfidence.

Since we cover ADHD on this site, let’s make sure we know that time blindness, risk-taking behavior, missing details, and unrealistic deadlines sometimes happen. And that the person making an overconfident claim may just feel 100% confident that they are errorless.

Confidence: Knowing What You Know

Confidence is not merely about having all the answers or projecting a sense of self-assuredness at all times. Instead, it's rooted in a deep understanding of one's capabilities and limitations. Think of it as knowing the score in a game – you have a clear sense of the numbers you'll hit, the grades you'll achieve, or the outcomes you'll produce. And if one were to ask for a projection… That would require a process to find that answer and having confidence means that you would take the time to process and procure that answer.

In essence, confidence allows you to navigate challenges with a sense of assurance, knowing that you have the skills and knowledge necessary to tackle whatever comes your way. It's about trusting yourself and your abilities without seeking validation from others.

Overconfidence: Biased Faith in a Subject or Concept

On the other hand, overconfidence often manifests as a facade of certainty, both to oneself and to others. It's like pretending to know your own worth without truly understanding the underlying factors at play.

A classic example of overconfidence is illustrated by the legendary boxer Muhammad Ali, who famously predicted his wins with unwavering conviction. While his confidence was undeniable, it often bordered on overconfidence, as he exuded an air of invincibility that may have been more bravado than genuine self-assurance.

Overconfidence: The ADHD Twist

Now, here's where things get interesting – overconfidence is prevalent with ADHD. Sometimes overconfidence is a reaction to a neurological symptom. The deficit of memory retention often results in interruptions, discomfort from inattention and boredom may lead to taking control of the conversation. And often it is a stimulation-seeking behavior that creates or accepts a new project without considering all the factors. Some stimuli-seeking behavior creates an abrupt confrontation, whether or not intentional.

In the world of ADHD, overconfidence can manifest as impulsive decisions and a tendency to leap before looking. It's that hyperactive energy that drives one to make bold predictions or presume abilities without considering the consequences.

The Importance of Ownership and Humility

So, what sets confidence apart from overconfidence? It all comes down to ownership and humility. True confidence involves acknowledging both your strengths and weaknesses, embracing failure as a natural part of the learning process, and being open to feedback and growth.

Leadership coaching often emphasizes the value of creating space for others to contribute, rather than dominating conversations with overbearing confidence. It's about facilitating dialogue, providing perspective, and engaging in introspection without letting ego get in the way.

So, how do we differentiate between confidence and overconfidence with ADHD in the mix? It boils down to ownership and humility. True confidence involves acknowledging your strengths and weaknesses, embracing failure as part of the journey, and staying open to feedback and growth.

Ownership provides the power to unveil the unsaid and make space for your needs to process before moving forward. You may know all the tools to treat ADHD, yet many don’t give themselves the opportunity to access them. So let me introduce you to 3 concepts that provide a path to ownership.

Acquire Non-Judgmental Self-Perception

Practice techniques on mindfulness
Observe like a scientist, narrate aloud, accept facts
Lose the Ego. Take your work seriously, not your personality.

Provide Yourself Boundaries:

Set aside your needs from others' burdens to be comfortable
Be proactive. Set out and make aware of your agenda before meeting with others
Silence is your choice to think for yourself. Protect it

Quantify Everything Possible

Create scales for prioritization
Measure results by defining deliverables
Gamify your planning. Beat the clock, score intangibles,

With ADHD, it's important to recognize the impact of impulsivity and hyperactivity on our perception of confidence. Sometimes, what may seem like bold self-assurance can actually be a mask for underlying insecurities or a lack of awareness.

Final Thoughts

In a nutshell, confidence is about self-awareness, humility, and a genuine understanding of your capabilities – even with ADHD in the mix. It's about navigating the highs and lows with grace and authenticity, without letting impulsivity drive you toward overconfidence.

So, the next time you find yourself teetering on the edge of overconfidence, take a moment to pause, embrace humility, and let genuine confidence guide your journey – ADHD and all. It's a wild ride, but with the right balance of self-awareness and ownership, you've got this.

The Secret to Journaling with ADHD

Wed, 17 May 2023 15:03:00 GMT

From time to time, I acknowledge that my clients thirst for knowledge won’t be fulfilled within a weekly session. To supply them with a consistent flow of content, I provide them with an empowering book and journaling assignment. Yet, they seem to always get stuck on maintaining their focus on this tedious task.

Once the assignment is digested, I usually get this response:

Well, I've got an answer for that:

Recognizing my client as having ADHD, I remind them not to concern themselves with any sort of form. The form will come from the ideas and will eventually appear in spurts of linear thinking. Journaling can be as simple as talking to yourself about a subject. Let it serve as a place to process possibilities, thoughts, feelings, angers, celebrations, fantasies, playfulness, plans conversations, and conflicts. Take this new information and reflect, make it practical in your life.

But Hey, I’ve got ADHD so I typically...

A. I start off with good intentions and don’t follow through

B. I can’t start unless stars align, my home is immaculate, taxes paid, etc

C. I have writing paralysis and can’t think of the next word (so frustrating)

D. I don’t wanna

E. (Er, uh) All… of… the … above!

Why is There is No C in ADHD?

When battling symptoms of ADHD like short attention span, dopamine-seeking behavior, Indecisiveness, focus challenges, or just a case of the old fashion “fuck its”... the bottom line answer to focus and discipline is commitment.

When reading gets hard. Commit to a daily reading schedule or commit to finishing a certain number of pages or chapters each day. When starting to write, commit to the subject or amount of time. Start with the end! What do I want to know, or produce by the end of this journaling session? Then work backward, sideways, or jump around like a dog in a hubcap factory, no one is watching.

Commitment is about setting clear goals and sticking to them. It's not about achieving perfection or waiting for the perfect conditions. It's about making a conscious decision to follow through despite the challenges that may arise.

For someone with ADHD, commitment can be particularly challenging. The nature of the condition often leads to difficulties in maintaining focus and staying motivated. This may make it hard to be decisive. However, making a commitment can provide a structure and framework that will help navigate through these challenges.

Here are some strategies to help with commitment when it comes to journaling and reading:

Remember, commitment is a practice, and it takes time to develop. Be patient with yourself and celebrate even the smallest victories. Each journal entry is written and each page read is a step toward personal growth and self-discovery. Embrace the journey and enjoy the process of expanding your knowledge and understanding through writing and reading.

This practice is challenging. This practice does get easier. And that's called change.

But hey, let's address the elephant in the room: ADHD. It's like having a squirrel as your personal assistant, constantly distracting you with shiny objects and spontaneous dance parties. With ADHD, starting a task can feel as daunting as deciphering ancient hieroglyphics. But fear not, my easily distracted friend, for commitment is your secret weapon.

I mean, who needs stars to align or a spotless home before starting something? Let's be honest, the only time my home is immaculate is when I'm expecting important guests or pretending to be an adult. So, let go of those perfectionist tendencies and embrace the glorious messiness of life. Commit to the process, even if your dog has mistaken your journal for a chew toy or your reading nook resembles hurricane aftermath.

Now, writing paralysis is a real struggle. It's like your brain hits the brakes, leaving you stranded on the side of the highway of thoughts. But here's the thing: the next word doesn't have to be a genius-level revelation. It can be as simple as "I have no idea what to write." Embrace the chaos and let your thoughts flow freely. Remember, you're not writing a literary masterpiece; you're having a conversation with yourself. And trust me, your brain loves a good chat.

And let's not forget the infamous "I don't wanna" syndrome. It's the rebellious voice in your head that resists any form of commitment like a toddler refusing to eat their veggies. But guess what? Sometimes you gotta put on your grown-up pants and do things you don't want to do. Commitment isn't always rainbows and unicorns. It's about pushing through resistance and embracing the discomfort. So tell that inner voice, "I appreciate your opinion, but we're doing this!"

Commitment comes in many shapes and sizes, just like the random objects you find under your couch cushions. It's about setting realistic goals, establishing routines, and surrounding yourself with reminders. And hey, imperfection is the spice of life. Embrace the messy, unfiltered nature of journaling and reading. It's not about being a perfect writer or an expert reader. It's about the journey of self-discovery and personal growth.

So, my fellow ADHD adventurers, let's raise our pens and open our books to a world of possibilities. The commitment may not come naturally to us, but with a sprinkle of humor and a dash of determination, we can conquer the challenges that ADHD throws our way. Get ready to dive into the depths of journaling and reading, and remember, change starts with a commitment. Now go forth and let your ADHD-fueled brilliance shine!

Late to Work Again? Use this Morning Flight Plan to Arrive on Time, Every Day!

Sun, 30 Jun 2019 23:50:00 GMT

You just woke up. Well, you woke up 3 times and this is your final wakeup. You promise yourself that this is the day/or week that you make it to work/school on time. Time management is a recurring obstacle in your ADD/ADHD life and overcoming it was even part of your New Years’ resolution. Let’s examine the tactic that I am guessing you use:

Simple right? I disagree! Wipe that sleep out of your eyes and let’s look at the problem together. Creating a morning plan in a sleepy stupor will usually end with a race to the door without your car keys. While planning one day at a time seems feasible for a short term attention span, you are probably missing out on a greater tactical command called “mindful planning”. This analytical approach incorporates your true needs as a priority and provides room to tailor your morning program to your style. Although it’s uncomfortable to wake up earlier than desired, a diagnostic is meant to accurately find ways to improve your life, it’s not meant to be nice.

The Score ≠ Your Feelings

When we roll out of bed and create guesses our plan, we are using opinions instead of facts in the game of math. And although you may have a fully capable and highly functional brain, I am not trusting your half baked judgements at first light. And neither should you! Our goal is to create successful results by working with a score. The score is any truths/facts supported by data. And since time is probably the best marker for reality that we have… Welcome to reality!

Now, it’s not totally your fault. Having ADHD, we are known to be time blind. This term indicates a common fault in our executive functioning. We lack proactive thinking, mental foresight and memory retrieval that piece together the puzzle of schedule planning. As puzzle pieces have a defined boundary, so does our day. I understand that time can seem as abstract as an invisible fence. So, wouldn’t it be great to know the boundaries?

Set up a Morning Routine “The Flight Plan”

Let’s break down your morning together. First, define your goals:

To help set goals for your morning routine, we begin by working backwards. Imagine you are trying to catch a plane every day. It is both important that you arrive on time and imminent that the plane will take off without you if you are late. While traveling we take time seriously, and we measure our markers by subtracting time from the deadline to the start line.

Plan It!

What is your “gate arrival” or goal for arriving at work:

___ = X

Now subtract ten minutes

(because you never know who you’ll be behind:

X - 10 = ____

How long does Google say it will take you to arrive?

X - 10 - Travel time = Your Departure Deadline

QUESTION: Why a 10 Minute buffer?

ANSWER: Early is on time and on time is late.

Adapt to this new value by leaving space for the unexpected, emergencies and unknowns such as: gas station lines, wardrobe malfunctions, buzzing cell phone, or when your child's’ shoe goes “missing in action”. A sacrifice of free time, will secure that you are ready for your first meeting, every day.

Prioritizing: Now Vs. Not Now

Now that you have a clear boundary for home departure, we are going to work backwards again and set up your actual wake up time. Now, wake up times may feel like a personal choice, but again, if your mode of operation is tardy, then you are choosing an opinion instead of a fact. Let’s do the math because the reason you were late yesterday is because you chose your optimistic opinion over reality. Our goal is for you to start off with a big win, stroll into work without stress!

Start by creating 3 Columns across the top:

On the left, list all the actions that are Regular, Occasional and Randoms (ROR) that can happen in a morning.

Before you apply the new “flight plan” tactic and work backwards with time, we are going to quantify how you choose to spend that time. Assign each action in either of the 3 categories based on priority. (graphed above)

Now estimate how long each of your items last and at what time you plan on executing the task. Give a little extra to wonder, distract and help others in your household.

For the first few mornings, utilize this system by printing out the ROR flight plan and checking your time to see if your estimates are correct. Give all of your commitment to Column A and practice until memorization while building a foundation. You will eventually know the system so well that you can use scratch paper or narrate your morning expectations. If you are a hard sleeper, try setting yourself up the night before. Tweek times and make notes where you can. This is your morning and our goal is to get you ROR out of bed, instead of Yawn;)

The goal is to create a system that incorporates mindful choices before you become a reactional, impulsive, forgetful race driver. This mindful practice means that you trust yourself in creating awareness to the situation and developing solutions to former errors.

Creating a visual plan for someone with ADHD is an important aspect for all types of general management. Not only will it make an invisible boundary visible, it will provide tools to control intentions, short term memory and distractions as these are typical ADHD obstacles. Developing a model like this gives the creative ability to design short and repetitive deadlines.

Take your time, instead of letting time take you.

If you are curious about how coaching can help you create personalized strategies to solve your daily and life dilemma's. Click here to set up a complimentary consultation. Let’s see where you want to go instead of seeing where life takes you.

Don’t be a Prisoner of ADHD, Use this Tactic to Break the Bad Habit Cycle

Wed, 02 May 2018 15:10:00 GMT

You don’t have to be a bad person to make bad choices, but sometimes it’s an uncomfortable road to freedom to find this out. Today, I would like to reveal a tactic to escape the vicious cycle when you feel stuck when repeating ADD errors and or making poor choices in response to your ADHD symptoms.

As ADDers, we can feel like victims to our faults, self sabotaging impulses, harsh inner critiques and create cycles of imprisoning anxiety.

These common and problematic symptoms are an affect of our brain wiring:

Though many people experience these problems at some point, those with Attention Deficit Disorder have a high frequency and often produce errors that are problematic, discouraging and even embarrassing. And when I say high, I mean that an ADDer battles one or more of these problems at least once a day since they were very young. The problem may escalate into frustration and mental paralyzation a few times a week. And the worst part, it seems as though the person with ADD didn’t learn their lesson.

Despite best intentions, the common story of someone with this diagnosis seems to be doomed to repeat. Even with the best resources, preparation and supports, they are labeled as their own worst enemy.

The Story of an ADHD Shame Cycle:

My father always taught me that cars on the street could kill me even if I had the right of way. Well, his exact words were “When you are walking the crossroads, pull your head out of your own ass so you can see a safe route!” What I’d like to think he meant was that an ego can kill progress. The difference between an idiot and being ignorant is that being an idiot is a choice, while being ignorant means that you haven’t experienced the opportunity to be educated yet. After many times of following the idiocy of my ego, I have searched for a way to release my ego from the equation. The following practice is a way to gain ownership before earning another shame story to your book of life.

You’re About to Make it Worse with a Bad Reaction or Non-action

Let’s use Critical Thinking To get You Back on the Right Track

The law system is a brilliant way to work through this. I admit that the American practice is not perfect. I just admire the idea that justice can somehow be served when executed correctly. We open up and swear the truth while an impartial jury listens deeply while a masterful orator probes for the bottom line. While we live in a world filled with empty apologies and ambiguity, this is one system that creates an opportunity to be vulnerable during investigation and accountable through ownership. And at the end, there is usually a critically thought out and fair judgement. All I want to know is how can we use this system of quantifying actions to live, learn and move forward!

So I am stealing it! I am using the court system to heal any shame, from myself and with my clients. While working with an overwhelmed client who felt stuck in inaction, I asked him if he would like to try this. He really wanted to find out why he was feeling ashamed and helpless and learn to create momentum after feeling sorry for himself.

The Trial of the Inner Crique Vs. ADHD Errors:

Final Verdict

We found that by admitting his faults, separating opinions from facts and examining evidence, he got a chance to process and understand the larger perspective. What he got out of it: Clarity and more self control over his feelings because he wasn’t coming from an emotional place. The defendant created a space for empathy and forgave himself while learning the difference between reaction vs. response. Reactions are impulsive and an initial intuition to protect his ego. When he leaned into his fear, he mindfully created a response and it was easier for him to find a solution than to live among avoidance.

What I love about this process is that the sentencing has the possibility of relieving the accused party of their guilt and their shame. Instead of protecting themselves and their vulnerability, they learn to own up to their crimes and face guilty feelings that have been chasing them. Being on the run for so long, the defendants develop that guilty persona. Which is actually shame.

Maybe the defendant is completely innocent and deserves to clear their name! Wouldn’t that be great! The case would be won. Then what, NO GUILT and definitely NO SHAME! Whether you pay the consequence or overcome false accusation the situation is a win/win. Prove yourself innocent or serve your sentence and then you will be free!

The Price Tag of Playing with Prescriptions in College

Tue, 06 Feb 2018 17:09:00 GMT

You are rhythmic. Yes, I do mean you! It doesn’t matter if you’re offbeat while busting your bad moves on the dance floor. With or without music, all humans have natural cycles ranging from the time you wake up, crave meals, use the bathroom and can even predict the times were you are the most intelligent and productive. You are probably not even be aware of half of these. If you were, you might use them as tools instead of being surprised that your attention span and energy levels take a virtual nap every day at 5. These well timed automatic systems are a natural way to conserve your bodies energy because changes have the ability to exhaust you mentally. If you ever had jetlag, you can concur that your body and mind have to adjust to understanding the environments. That adjustment alone, is draining. In an ADD mind, college is an earthquake of an environment. There are many difficult transitions, tempos, and adaptations. And while treating ADD symptoms with powerful stimulant medications (which are most effectively utilized when your mental, physical and nutritional routine is consistent), the constant inconsistencies of college can render the advantages of these meds ineffectual.

If you want to perform on par with peers during an academic career, the cost of having ADD/ADHD is that we pay for more resources, need more time and develop more stress when competing juggling competing tasks of work, college, and life. I will speak for many of us when I say that in order for us to be good as what we do, we need work that is exciting, diverse, challenging, fun, social and most of all engaging. Many see themselves using their boundless energy to produce an exciting future. But, besides a possible learning disability we have other mental and emotional setbacks that hold us from reaching our potential.

One of these beautiful defense mechanisms is black and white thinking, and it is created by the aversion to failure. During this mindset, one can totally avoid commitments like meetings, emails or events in order to limit exposure to risk. On the other hands, someone of this mindset will utilize the skill of hyperfocus almost to a point of exhaustion. Creating a picture of perfection to protect their profile. In all cases, they are defending their fragile ego against persecution so that they can maintain their motivation. Some are so sensitive that with one window breaks, they burn the house down. It takes grit, hard work and persistence to get to ones finishing line. Maintaining the ego and the motivation. Now medicine can provide some of that edge, but that edge can be really sharp!

The Edge: A Feeling You are on the Top or About to Topple Over

Why does any student, adult, with ADHD have to take medicine? Well, you don’t. You never ever “have to”. If you decide to, the affect is that medication boosts mental performance in the areas that ADHD survivors have deficits. Dr. Ed Hallowell, a renown Cognitive Behavioral Therapist and ADHD Expert, has said that stimulant medication can act just as useful as a pair of glasses for your brain. It compels you to focus, prioritize and execute. Stimulating you to give focus where attention is needed. This tool does have its own price, sacrificing many comforts in order to fulfill the big picture. Managing this “investment” now will provide more opportunity in the future.

During college, I accepted and dealt with this difficult situation. I paid my dues and earned some wisdom about self care, fortitude and focus. The danger of this investment was that I feared I was losing more than I was gaining. Maybe it’s different for you, but the meds created a second character in my ADD life. Ever since grade school, I felt that adderall/ritalin/concerta developed a 2nd consciousness. An invisible evil twin who bullied me to finish work. It didn’t steal my lunch money, but it did swipe my desire to eat as well as the freedom to be social and crazy. But then again, there was a magic to it. The meds were like Popeye’s spinach and with one gulp, it whisked away clutter from a bedroom that my ADD tornado left behind. It added the pressure of perfection that my parents never found ut how to invoke in me. Served as a crystal ball which afforded me the ability to speak and write linearly. I was confident and usually correct. I used to be ashamed that I didn’t remember what happened in class that day, but meds could give me a superpower, eagle vision to see anything from small details to the big picture. It even provided me the patience to sit still and not sleep during my geology college coarse.

When we realize that this medication system has a life force, we learn, appreciate and leverage what this tool can do for and to us. We make space in our lives for it to exist and sometimes, let it take control of our decisions. What I learned from my experience is that whether I saw that pill as my evil nemesis or that it was an investment in my own growth, I was developing pill shame because I knew it was worth the pain.

Dr. Jekyll and Mr. Hyde

A client of mine is in the middle of his college career. Challenged with ADD, he found that some of his drive had been crushed when started to slip on his due dates. As his workload became overload he had to make peril college career decisions. Should he finish late assignments for a lower grade, or start new projects that would give him a better grade in another subject.

Taking a healthy dose of Adderall, he is affected by stressful mental side effects. The young man has a great big heart. It is full of passion and with that passion is his own self pressure. No matter how hard he works or how deeply he cares, there is something that is missing in his execution of tasks. He discusses his anxiety and feels paralyzed because whenever he misses one action item, he faces more failure and feels worse about his overall achievement and status of work. Every actual step back is seen as three and this is his cycle of guilt.

He may procrastinate because it’s hard to take action on something that is not clearly defined. He hasn’t found his pace with the classwork. Or maybe he skipped some work time and decided to make up for it by staying up late. He could have hulu binged after school. Whatever the distractions, his intention was to work but instead waited until he received the motivation as if it was a letter from jury duty. As the hours tick by, he didn’t know that he would never actually “feel” like working.

Instead, he is feeling the guilt of starting late and suffering from a high level of anxiety. He didn’t use the energy of the medication while it was available. Now, his body is working half as well while his medication still demands twice his energy. So, he decides to give up tonight and relaxes to regain his sanity. Needing sleep, he negotiates for more time and skips 2 classes, wakes up at 3:00 only to feel terrible about the day and useless about the future. The pressure is outstanding and he waits for the next day to resume his responsibilities. Why? Because every new quarter, semester and day we expect to have a clean slate. Here, the black or white style of thinking leaving him with an even worse outlook. Make no mistakes in time management or face certain failure, which is an attitude that can be exacerbated by the pressure of the medication.

How to keep yourself motivated, limit stress and nurture yourself while on Medication

Be Proactive: Tips for Timing: Be Consistent, Consistently!

Your day to day timing is so important to any control that you are seeking while taking prescriptions for ADHD. Medicine has a time span. It goes longer and shorter depending your systems of digestion, sleep, and activity. If you stay consistent with just a few more things, you can plan and prevent spikes and meltdowns before they come.

Resource: 504 Plans

If you have a diagnosis for Attention Deficit, you can get accommodations:

College is not a consistent environment. Every quarter has a different schedule, every teacher has a new pace and most classes expose you to a new environment. You can get help with this if you apply for a 504 plan. You apply through your school's disability services and utilize these awesome adjustments to your school rules.

Nurture your Body, the Mind will Follow

I won’t push you to eat 3 square meals a day. And, I am pretty sure the old model of the food pyramid created a health epidemic in America. What we do know for sure, diet really matters. ADDitude magazine says to optimize brain functions:

Eat foods rich in proteins:

Lean beef, pork, fish, poultry, eggs, beans, nuts, soy, and low fat dairy.

Use Nutritional Supplements:

Fish oil, Zinc, Iron, Magnesium and B6

Relax and Enjoy:

Desert won’t kill you. Eat small meals often, Drink like a fish (water)

Start the day off with Fuel:

Breakfast every morning is really important. Although meds curb your appetite, stay consistent.

Tell your Brain:

This is fuel. Eat it for purpose, not for pleasure. Accept this as reality and you enjoy

foods primary function.

Don’t Get Hangry:

Fight crashes and mood swings by carrying emergency food. Trader Joe’s has perfect 100 calorie nuts, dried fruit and food bars. When you fuel gage drops to zero, you are in a danger zone.

Set up Ambiance and You Can Set Your Mood

Have a deadline to STOP being so productive every night. You will be working 2x as hard but only producing ½ the results you desire. So, unless you are studying for exams or finishing a paper (then it’s ok to go all out!), give yourself a curfew so you can wind down with ease.

START changing the environment and change your mindset at the same time. Your surrounding matter and affect your mood, sleep and set patterns for your mental status.

For more information on ADHD/ADD Treatment or ADHD Coaching, please visit www.ProgressiveGrowthCoaching.com

My #1 Tool to Beat Impulsive Emotional Outbursts

Wed, 04 Oct 2017 22:04:00 GMT

Managing Emotional Control for ADD

Ever since I was a child, my father would know how to raise my blood pressure. My usual state of mind was either hyperactive or inactive. One thing he was absolutely sure of, I was always reactive. When I was afraid of trying something new, I would do anything to avoid it, unless… he dared call me CHICKEN! This was a consistent way of gaining my attention. In fact, if anyone dared call me chicken, I would impulsively retaliate with a sharp tongue, or a sharp knuckle. From my father's perspective, he could use reverse psychology to prepare me to face his challenge. My father reminded me of this while having breakfast. The topic of discussion was the delicate chemistry between me and my stepmother. His words reminded me that I was, and still am, easily excitable and that I have a fast trigger when it comes to reacting to an agitation.

I am still working on mastering, well maintaining, my emotional control. In doing so, I realize that treating this symptom of ADD is helping me overcome deep and personal barriers. When imagining this path to treating my self control, it is like I am heading down a ski slope that stops abruptly with a with a dead end or a cliff although I expected a nice finish line. Instead of crashing, I know where to stop. And thus, I get to hike back to the top of the mountain where I can see the clear path ahead. The most challenging part is that I like to go fast and I have endurance when I am excited. Today won’t be the day that this blog solves world wide problems for anger and mistrust. We will talk about how to face the struggle of regulation so that you create a sense of self security and emotional control.

Our Emotional Pitfall... Speed

A typical situation for many ADDers is to react first and sort out the bodies second. The repetition of this impulsiveness lands us in a familiar hot water. Over our lifetime, we have gotten used to the temperature of this dark stew. We seem to carry an extra bathing suit of defensiveness in preparation after impulsive behavior arises. Some see this response to shame as sensitivity, a defensive attitude, insecurity, that ADDers are resistant to critique and authority. We even hear a repetition of reactions that confirm that we, the ADDers, have lost another battle to an imperfect system of reactions.

The ADD population, may think that they feel what others feel when they feel heightened emotions, but that’s not true. Those that have ADD/ADHD, are feeling emotions more strongly. We have heightened sensitivity to all types of things; shiny lights, enriching or repetitive sound, itchiness, threats, the smell of buttery popcorn, and definitely rejection. Any outside influence on the body and mind, whether it is environmental, physical or emotional is called stimuli. Stimuli creates signals to our brain and when we have too many of them, we experience overwhelm and become very easily frustrated. Sometimes this frustration can be called flooding. This word provides a perfect picture for how the mind is feeling due to overstimulation. Meltdowns, tantrums, and regrets happen in this zone.

Inside the ADHD mind: The ADHD mind might believe it has enough information to have a solution. They may engage and confront the subject immediately, trying to end the conflict as soon as possible. It may seem impulsive and attention seeking as immediate confrontation provides some sense of control over the situation. They may feel that immediacy will soothe anxieties but may, in fact, can exacerbate the fresh emotions that are present.

During flooding, there are a variety of communication problems. The obvious, listening and speaking capabilities are delayed. Since processing and expression are slow, communication is unclear and frustrating for both parties. Memory lapse can occur and cause interruptions, which can stir up a separate issue of respect. Although the original intention may be to quell the misunderstanding or conflict.

For this next practice in self security, I want you to keep this phrase in mind:

You are the Only Person You CAN Control

In fact, you are the only single thing on this earth that you can fully control. I have never met you before, but this is a certainty. Now, I won’t say that self control is easy to master. Our goal is to bring awareness to your intentions, reactions and feelings, accepting the reality of a situation and taking responsibility for an opportunity instead of reacting upon emotion.

Ever annoy anyone? Every piss someone off? Have you ever made someone cry? The truth behind this ownership is that YOU didn’t make them do anything. Everybody is in control of themselves. You can’t make them angry, drive them crazy, and you can’t make them sad. Believe it or not YOU can’t even make someone Happy! AND your actions do NOT determine someone else's reactions. This is the foundation of emotional ownership. As hypersensitive as we are to sticks, stones and words, we are responsible for any reaction you commit to.

When you have a feeling that you say you can’t control. Remind yourself that nobody actually hurt you. They probably triggered a feeling you already had in you. You were already insecure about the topic and now you are reacting because you are exposed to a situation like failure, fault or fear. Take note, the trigger may not have anything to do with the way you feel. You have control over any feeling moving forward, despite how you might have felt in the past.

A broad example: Let us say that you become aroused after you realize that you don’t have control over what someone else says or does. Let’s dig into that initial excitement. First, label it just as excitement until you decide otherwise. You note to yourself that this arousal is different than actual feelings. It already feels better, doesn’t it? Labeling it like you were a social scientist and an unbiased observer removes you from the fear of being hurt. It removes the need to overreact by reacting quickly. This perspective even shows more of what is really going on in the storyline. This means clarity. What is even better, you have the ability to choose because you paused to reflect. Finally, something to battle an impulsive reaction.

Next, develop possible intentions for the person who initiated a trigger. Maybe they are being both critical and supportive. Maybe they are aiming at hurting because they want to share their own pain. However the case, we all have a choice of how to deal with own feelings. We can’t control their feelings. We can support our own. This may mean taking action, not taking action, being verbal or even... non-verbal. When we start establishing your sense of self control it is important to separate how you feel you should react, and the possibilities of how you can react.

Take a break from Emotional Energy

Once you have accepted this big idea that treating your ADD symptom of emotional sensitivity can be done, you will realize that your Emotional Energy is still present. It makes sense from what we know of physics.

Recap from 9th grade: Energy cannot be created or destroyed, although it can be converted, absorbed and conserved.

When you take a break from, or even reroute, this energy. Your molecules are actually settling and reshaping so that you can think clearly about the situation You are not avoiding, compartmentalizing or forgetting anything. You are engaging it, then giving your thoughts the space it needs, before taking action and creating a plan for closure.

When flooded with a range of emotions it's important to have an outlet. Exchange the build up energy for a release of energy in a positive way. This emotional/creative/productive outlet will help create a new mind-frame so that your perspective, sensitivity and attention will have a new environment to work with.

My #1 Tool to Beat Impulsive Emotions: Face your feelings with a journal.

After a conflict, we fight to remember the details in order to solve the problem. When we do this, we relive the trauma. We verbally or mentally process the situation, those with memory retention problems have 10 tv’s going on at the same time, all on different parts of the soap opera.

I am asking you to only relive this trauma once.

Dump your story on paper, word processor, typewriter or heck, a napkin. Go through the details and get them down on paper. What were you feeling at that time? Be a narrator and describe how did your thoughts changes with the action? What was funny about it?

Engaging the reality of the situation. What is actually going on? What are the intentions of the people around me that I am dealing with? What are my intentions? How did things get so far? How did my impulsivity play a part on this? How do I use my ownership to admit things that I need to in order to proceed?

Most importantly address what were you trying to say? What would you have said? What do you want to say in the future?

Throughout, avoid negative self talk since it does not improve the situation or create a solution. Your intention is to leave it all on paper, and eventually leave it behind you. Putting it down on paper stabilizes and clarifies your emotions. This can prepare you to mindfully present yourself to others, equipping your own mind to have a meaningful and well thought out dialogue when the time is right. Whether you journal, make notes, or write a nasty letter that you will never send… You no longer have to use your mental energy to remember the details. You stored it in 2 different places. One of those places is your emotional memory bank, which may be full and needed for other tasks.

The process of learning emotional control will entail failure, experimenting, risking vulnerability and addressing ownership. Although ADD comes with challenges, you are human first. And if it’s human to error, try giving yourself some slack and forgive yourself as if you were also human. That would be the humane thing to do.

Below are are some more ideas for positive breaks and outlets:

Start a project

Change your physical scenery

Hug something

Change your physical state

Impulsivity: Action without Thinking

Sun, 26 Mar 2017 15:29:00 GMT

Impulsivity: Action without Thinking

From the time we were young, we have faced unrealized consequences for acting without thinking. Impulsivity will affect how much someone drinks alcohol, uses drugs, makes rash decisions while driving, and engage in distractions. It can generally be attributed to regrets, shame and depression because one suffering from ADHD did not think things through.

Impulse control is a problem for most of the ADD Community. It is generally the first sign of our attention deficit and is more prevalent during childhood than in adulthood. To which, many stop working on their personal willpower skills because they feel as though by maturity alone, they have outgrown those impulsive symptoms. Yet, many adults still feel ambushed by their own impulsive actions. Even as adults, we face demeaning remarks that remind us to we were born with less self-control:

Being called out for these ADD symptoms can set the Ego up for ultimate embarrassment. And then… the ADDer is unlikely to face, forgive themselves and own the consequence as a result of the rejection that follows.

What does change look like:

As an adult, it takes courage and a humble heart to face the embarrassing childlike behaviors that were once tolerated, but never really accepted. I have not outgrown this symptom nor do I have complete control over it, but I know how to work on it.

3 Steps to Changing Impulsive Behaviors

1. Know yourself: The only thing you can control in this world is yourself! Therefore, let’s just worry about the thing you can control.

ADHD Triggers – from board games to board rooms, the environment has both spoken and unspoken rules. Make yourself aware of a situation that impulsivity may come out and stay curious about how you can overcome it.

Your triggers – With curiosity, you can find an answer to what sets off your behavior. When do you find yourself at risk? How does boredom, need for attention, action or stimulation play a part? What is an unexpected behavior? How do those consequences work for you?

Bring a bag of Tools: Will you need a book, headphones, game or work to keep you from pacing while your wife tries on clothes? If you yell out comments at a meeting, you can use a notepad to scribble thoughts as they come, then wait till the appropriate time for your comment.

Learn about it: A creative mind can overcome anything. Use your strengths and passion to change to drive your learning in your own growth. I am reading a summary of The Willpower Instinct , by Kelly McGonigal on Edify.me. (I am too busy for the whole book and I NEED to know how to control myself.) It is providing me with the science behind why we do the impulsive and regrettable behaviors. The best you can give yourself, is to know your own strengths and weaknesses.

2. Forgive yourself – Guilt sucks. It sucks energy, time and emotion away from your future. You may be the only person holding on to a bad experience. Why?

Use Ownership: By acknowledge the situation, accepting the truths and taking action to fix the situation, you have become the owner of your error. If you can’t fix the mistake, at least know you have learned enough about it to not repeat it.

End Negative self-talk: Abria Joseph gave a powerful TED talk targeting youth and reminded them that if they tell themselves that they can’t accomplish a goal, that they should face that goal head on! What you say has amazing power, even if you are only speaking to yourself. He left his speech with this great guideline for self-talk.

Remember:

I. Is what we speak the Truth?

II. Is it Necessary

III. Does it improve upon the silence?

3. Prepare Yourself with Patience – You aren’t born with it and we can face it, it’s not yet the strongest tool in your kit. But that doesn’t mean that learning patience won’t pay you back if you practice it.

Practice patience: Start with giving yourself permission to take things slowly. Realize that time is on your side. The first principal to learn is to have patience with yourself. You are exactly where you need to be right now. Let go and let time pass. It can help you listen, feel present, learn and/or process thoughts that you may normally miss. It will help you monitor your interruptions, spending, feelings of irritation and stress. Plus, a compliment may come your way

Practice mindfulness: Bring attention to the present moment and observe what is happening without judging it. Many know about meditation, which is awesome as it also provides you calmness and the power to be patient. You can apply mindfulness to eating, listening, walking or stretching. (Learn more here ) But take it a step further by applying the sense of calmness you feel when seeing an impulse take place. First, observe it in without judgment. You can say, “This is a reaction to my stress, not what I originally intended to do.” Or “This is a mistake I made when not listening carefully. It will only effect this moment.” Then encourage yourself to follow through with action to overcome the trigger. Realizing you have a choice in how you feel can create an empowering feeling. Ownership!

And finally. Reward yourself with a smile. Acknowledge that you are successfully battling one of the hardest symptoms of ADHD to overcome! In order to successfully treat ADHD, it has to start from within.

Executive Functioning Disorder and ADHD: (AKA, Blaming the secretary)

Tue, 22 Nov 2016 20:26:00 GMT

Executive Functioning Disorder and ADHD: (AKA, Blaming the secretary)

How many of you were simply told and expected to:

If you have had specific instruction on 1 or all of these expectations growing up, you have had a rare and powerful education. Most people have not had this luxury but could use a direct lesson on Executive Functioning, even today!

What is this term and why does “Executive Functioning” sound like A trendy coffee shop for CEO’s?

Executive Functioning can be thought of as a secretary that organizes and execution tasks for our brain. This secretary is in charge off subconsciously multi-tasking your actions items and processing thoughts to provide “the boss” (your conscious brain) with the ability to have great ideas and creative flow. The problem is that in an ADHD brain, the secretary is a 13 yr old who is addicted to their phone and blasts music into their headphones at inappropriate times. This makes having Attention Deficit Disorder frustrating and at time, defeating.

Most studies show that ADHD is closely linked to Executive Functioning Disorder because the typical functioning and energy balance in the brain is associated with structural and chemical alterations in the prefrontal cortex of the brain.

In a Japanese study, researchers found that:

“Since the prefrontal cortex contributes to higher cognitive functions such as anticipation, judgment, planning, and decision-making, the prefrontal cortex is an important brain structure for performing executive functions.”

These topics are the symptoms of EF disorder and ADD. These may not be a talent you were born with, but can be a skill that you build.

The Executive Functions

We will be covering ways to work on these within the posts to follow. The trick is to create consciences and learn the skills that our talented brothers were born with. By learning our weaknesses, we can create a strength that empowers us!

ADD is a Part of Me and Now, It’s the Best Part

Fri, 21 Oct 2016 13:38:00 GMT

I have ADD. Which means by the time I was 6, I was known for being lazy, short tempered, unprepared, forgetful, a daydreamer and a troublemaker. But also… the class comedian, a heart breaker, a highly creative problem solver, and ambidextrous – but maybe that was because my handwriting was just as bad with the left hand as it was with my right.

ADD is a neurological disorder also known as Attention Deficit Disorder. An ADD brain effects the pre-frontal cortex usually creating obstacles in memory, decision making and task execution. Maturity can be delayed by as much as 4 yrs. This affects me because as soon as I was asked to be responsible for schoolwork and chores and behavior, I was labeled, judged and treated differently.

And for a long time… Nobody new why. I was a good kid, but was always in trouble. I had good intentions, but always had to pay a price for doing something “my way”.

Once I was diagnosed, in the 3rd grade, my parents took care in creating a structure for me where I was able to learn about my unique qualities and overcome some of my attention obstacles. Even with a working team of Dr.’s, tutors, teachers and meds, I was very easily distracted as well as stubborn. At times, I would still use ADD as an excuse to avoid tasks or get out of trouble.

Nothing was absolute or easy. Especially the medication. Taking Ritalin was challenging on my emotional regulation and I had difficulty handling my own temperament, mental exhaustion and sensitivity. However, the challenges for taking the medicine at such a young age did not outweigh the confidence that was built. Once teachers new I had these specific set of rules to follow, the game went a lot smoother and with less ego battles. There was a recipe to my success and I liked knowing that there was a treatment to help my lack of attention, my impulsiveness, poor self-esteem and squirmy body. It helped everywhere. I was finally able to follow conversations just as well as I was able to follow the ball on the soccer field. People started to shout my name in excitement instead of as a prompt to pay attention. In this process of uncovering the benefits of my Attention Deficit, I was finally able to see my own potential to be great. Don't get me wrong, it was hard work and worth the price.

Now, even with medication I was still very inattentive. How inattentive was I? Well, I fell asleep during my testing at the ADHD diagnostic office. Although the medication was so intense it kept me up at night, it was no match for the super power of my boredom. In fact, my father really tried his best to keep me on my toes. While I recited spelling lists or practiced speeches, he would make sure I was paying attention by carrying around soft objects, like a rolled up sock, for a game of “think fast”.

My father used his tough love and priceless sense of humor to train me on life skills he felt were important. Like finding where I left things as I was constantly losing my belongings. And with my poor memory, I had a difficult time with directions. It was as hard for me to find my homework as it was to find my own house. After exiting the grocery store or shopping mall, my dad would wait until I wasn’t paying attention to hide behind a car while I continued to walk. I would then realize, that I didn’t know where we parked, where he was or at what point I lost him. All I can say to other parents is that Hide n’ Go seek in the parking lot was not the safest game. But I forgave him and I eventually started to take note on where I left things.

Now, although I was supported with creative, understanding parents… I struggled. You know how some claim their former high school years as a roller coaster of ups and downs. Well mine was more like the Grand Canyon. I had the misfortune of having my parents create traumatic events during their brutal divorce. The support network had crumbled, and I was stuck underneath the rubble. I was back at the point of learned helplessness that I felt when I was younger. I was also no angel. Once again, there was no consequences that could frighten me and nothing more anyone could take away. When I wasn’t walking on them, I spread the remaining eggshells for my friends and teachers to tip toe over.

It wasn’t until I was labeled by my High School as an “at risk” student, while failing most classes, depressed and experimenting with drugs that I met my first true mentor. He was a tutor… with ADD…. and a doctorate…. who new what I was capable of while empowering me to work hard for myself. I was proud to find that someone with ADD had such a deep understanding and had been so successful in education. Most of all, he taught me that working hard meant VALUING myself. Over all, he taught me the enormous value that I have to...

Work on this:

Before I was able to use this:

His mentor-ship, coaching and help with accountability fostered my sense of ownership in order to love my own life. Since that moment, where I decided to OWN my disability, my faults and my path. I feel that I have made a turn in life. I learned how to create my own story. I can no longer say that anything other than ME can control my feelings or my decisions. Including symptoms of ADD.

When I look back at my jobs, I have been in construction, a photographer, and an educator at almost every level. From Pre-school to High School, Special Ed to General and Alternative Ed. A Consultant, Sports Coach, and after-school teacher to a Director of an innovative education company. Now, I am a Life Coach that specializes in ADHD/ADD.

Throughout each job, career and relationship, I have invoked my ADD to become successful in what I do! So today, I take a skill from every symptom I have.

I use my...

Daydreaming to plan my future

My laziness to relax

Experience to pass on wisdom

My faults and forgetfulness to create forgiveness

Risky decisions to take chances in life

And my trouble-making spirit, to change the world I live in!

7 Common Benefits of ADHD Coaching

Tue, 30 Aug 2016 21:16:00 GMT

Whether you have a new ADHD diagnosis or you want to expand your current treatment, ADHD coaching represents a common and effective aid. Finding the right coach can supplement other forms of treatment, such as prescription medication, as well as help individuals not currently undergoing other treatment

In this blog, we cover seven of the fundamental benefits you can receive while participating in ADHD coaching, regardless of your age, life experience, or current treatment routine.

1. ADHD Education.

When it comes to ADHD, pop culture and simplified psychology have spread a lot of misinformation that sometimes negatively affects the growth and achievements of those living with ADHD. Your coach can provide education and insight into how ADHD functions, making it easier for you to come up with solutions for yourself.

This education also demystifies ADHD, which can help participants see their situation in a more accurate light.

2. Important New Skills

For many individuals, the focus of ADHD coaching is improving daily life experiences and overall success. One of the ways your coach helps you achieve these goals is through teaching new skills.

These skills include boundary setting, overcoming distractions, improving interpersonal communication, and optimizing time management.

3. Improved Emotional State

Many individuals with ADHD also experience frustration, anxiety, and stress. Some of these individuals find it hard to maintain valuable relationships or feelings of self-worth.

As a participant works on achieving goals with the help of your coach, many find that they feel less guilt and shame, discover productive ways to handle anxiety, and develop a more accurate self-image.

4. Personalized Strategies

ADHD manifests differently in each person. To help you learn and grow, an ADHD coach evaluates your history, concerns, and current capabilities. He or she then uses your personal situation to inform the strategies you’ll use to progress.

For example, the coaching routine for a struggling student would go differently than the session for an adult who’s combating impulsive spending habits.

5. Reliable Support

Your support network represents an essential asset in your personal growth. Your support network likely includes family members and friends. However, these individuals do not necessarily know anything about ADHD.

Many ADHD coaches share your diagnosis and similar life experiences, which means they can offer knowledgeable, informed support you may not receive elsewhere.

6. Self-Awareness<

For many individuals with ADHD, the hardest part of setting and achieving goals is determining where to start. This difficulty usually stems from a lack of self-awareness or trouble actually seeing personal actions in context.

Many of the exercises recommended by your coach will help you identify characteristics about yourself. For example, you may learn to recognize ways that you procrastinate or shift blame for your behavior. Understanding your own habits can help you achieve the goals you set and take strides in other areas as well.

7. Structured Progress

When you work to progress on your own, you may find it difficult to stay consistent. For example, many individuals have trouble keeping track of time and managing it well, which can make it harder to keep time-sensitive obligations.

When you work with a coach, you answer back to a trained professional who can hold you to your commitments and evaluate your results. For many individuals, this structured environment improves their ability to change behavior, evaluate results, and celebrate successes.

Enroll in ADHD coaching to gain these advantages in your daily life.

Do you think ADHD coaching could positively impact your productivity, emotional state, or self-worth? Reach out to Progressive Growth Coaching to find out more about how our services can help you take control of your life.